APH-2025-114

Overview:

• Quarterly Goal: Compete at ADCC Open Atlanta
• Monthly Focus: Wrestling to Leg Entanglements
• Weekly Objective: Leg Lock Escapes

Intention:

Today was combination of aerobic and mobility work to warm up, followed by more mobility and a dose of power-endurance. I kept the load like to make sure I can still roll tomorrow and also work but not stress my recovering rib.

Warm Up:

5 Rounds of:

• 10 x bike calories
• 8 x Lunge + Kick (total)
• 6 x Lunge + Cossack Squat (total)
• 4 x Duck Walk
• 2 x Sissy Squat

Work:

• Shoulder CARs, 2 x 3
• Hip CARs, 2 x 3
• Spine CARs, 2 x 3
• Thoracic CARs, 2 x 3
• Twisting Spine EQI into PAIL/RAIL (each side)

Then, EMOM/5:

• Clean + Jerk + Front Squat x 1 (95#)